25 Ways to Cut 500 Calories a Day

Finally a weight loss plan that really works! Find out how to drop two pounds a week by trimming 500 calories each day.

Finally a weight loss plan that really works! Find out how to drop two pounds a week by trimming 500 calories each day.

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Shaun Chavis

January 23, 2014

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How many calories in a pound?

The most basic way to lose weight is to slash calories. That's Diet 101. But how many do you really have to cut or burn to see results? It’s simple: You can drop a pound a week by trimming 500 calories each day. (Calories burned are based on a 150-pound woman.)

In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks! So try these 25 easy tweaks—and get the slim body you want in no time.

Tap your foot

Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless.

Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks! So try these 25 easy tweaks—and get the slim body you want in no time.

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Step away from the nuts

Especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say.

Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories.

Can’t resist ’em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching.

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Don’t eat in front of the TV

You’ll eat up to 288 calories more, according to research from the University of Massachusetts.

Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.

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Limit salad toppings

A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories.

Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.

Be the hostess with the mostest

Then toast yourself for the awesome 640 calorie-burn. (A glass of Champagne is only about 106 calories, so you’re still ahead.)

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Kick the soda habit

A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories.

Quench your thirst with water and save as many as 540 calories.

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Simple tricks to fill up (with less!)

For breakfast, eat 2 boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.)

Before lunch and dinner, enjoy 1 cup low-cal soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.

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Ditch that buttered movie popcorn

Yes, the large popcorn at the concession stand weighs in at a whopping 1,005 calories.

Smuggle in your own (microwave-popped, 94% fat-free, of course) and save more than 700 calories.

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Get in tune with your tummy

Pay attention to how full you feel, and put down your fork when you’re satisfied.

Listen to your body’s cuesinstead of looking at whether the plate is cleanand save up to 500 calories a day.

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Drink sugar-free

A 20-ounce tea with added fruit juices can have 400-plus calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories.

Choose sugar-free sips and save more than 400 calories.

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Check the number of servings in a dish

The calorie count on the menu for Shrimp Fried Rice may say 350 calories per serving, but what’s set in front of you may actually contain 4 servings. Split it with three friends, and save 1,050 calories.

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Think small at the ice cream shop

Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.